EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.
Week 4 of 9
FOR TIME
10 Push Jerks Rx (155/105) L2 (115/75) L1 (95/65)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.
Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
Week 4 of 9
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts Rx (255/175) L2 (175/115) L1 (115/80)
*Complete 12 Russian KB Swings Rx (53/35) L2 (35/26) L1 (26/15) after each full set.
(Score is Total Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up
)
*Start Moderate-Heavy and build to Heavy.
Week 4 of 9
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls Rx (20/14) L2 (14/10) L1 (10/8)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean
*Start Light and build to Moderate.
Week 3 of 9
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans Rx (115/75) L2 (75/55) L1 (45/35)
7 Handstand Push-Ups
*Pick up where you left off.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
(Score is Total Rounds + Reps)
FOR TIME
With A Partner
I Go, You Go
1000m Row
10 Rounds of Cindy
800m Row
8 Rounds of Cindy
600m Row
6 Rounds of Cindy
400m Row
4 Rounds of Cindy
200m Row
2 Rounds of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
FOR TIME
4 ROUNDS
5 Push Jerks Rx (155/105) L2 (115/75) L1 (75/55)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks Rx (185/135) L2 (135/95) L1 (95/65)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks Rx (205/145) L2 (145/100) L1 (100/70)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
*Start Moderate and build to
Moderate-Heavy.
(Score is Weight of Last Set of 6)
Week 3 of 9
3 SETS
15-10-5
Front Squats Rx (95/65) L2 (65/55) L1 (45/35)
Cal Machine
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :15 Active Hang + 3-5 Strict
Pull-Ups
*Start Moderate and build up to workout
weight.
5 ROUNDS FOR TIME
3 Deadlifts Rx (275/185) L2 (185/135) L1 (155/105)
50m KB Farmer Carry Rx (53/35) L2 (35/26) L1 (26/15)
7 Strict Pull-Ups
14 Alt. SA Russian KB Swings
